How seniors can strengthen their brains

How seniors can strengthen their brains

Physical activity and proper diet and nutrition can help people age 50 and older maintain their physical health. But there are also ways aging men and women can preserve brain health to help prevent or delay the cognitive decline that affects millions of seniors across the globe.

Andrew Powell, program director and part of the Unity Health Psychiatric Medicine Residency, said there are multiple factors that can help seniors with cognitive function.

“Get regular exercise, get enough sleep, maintain a healthy diet and keep good control of illnesses such as hypertension, high cholesterol, diabetes and heart disease,” he said. “Avoid tobacco and excessive alcohol intake.”

It’s easy to overlook the importance of keeping the brain healthy. However, a decline in brain function can result in poor concentration, memory loss and a host of other issues.

Sometimes, by the time symptoms present themselves, it may be too late to reverse any damage, physicians say. Research suggests that a combination of nutrition and mental, social and physical activities may have a greater impact with regard to maintaining and improving brain health than any single activity.

Information from Harvard Medical School states that volunteering, caring for others and pursuing hobbies may benefit the brains of older adults.

A study published in the Archives of

General Psychiatry found participants who reported higher levels of purpose in life exhibited superior cognitive function despite the accumulation of abnormal protein depositions (amyloid plaques and neurofibrillary tangles) in the brain, a hallmark of Alzheimer’s disease.

Having a purpose also may help those who do not have Alzheimer’s disease. In addition to the suggestions mentioned above, those who want to boost brain health can consider these strategies:

• Start exercising the brain early on.

A study published in 2012 in the

Medical Journal examined cognitive function in people ages 45 to 70. Researchers found evidence of cognitive decline in the 45-year-old participants as well as in the older participants. It’s never too early to put a brain health plan into motion. Powell said that having a healthy heart, plus what a senior consumes, can play a pivotal role in helping keep the brain healthy.

“Mental decline cannot necessarily be prevented, but may be delayed or slowed. Cardiovascular health coincides with a healthier brain. Risk factors for dementia include age, heredity and stroke,” he said. “A heart-healthy diet also helps the brain — limiting the intake of sugar and saturated fats and making sure to eat plenty of fruits, vegetables and whole grains.”

• Read more books. Reading can open individuals up to new vocabulary and scenarios that promote a stronger brain and recall ability. Enrolling in an education course at a local college, community center or online also may be beneficial. Powell said scientific findings have shown reading helps improve brain function.

“Reading new material, like other mental challenges, is thought to help maintain old nerve connections and stimulate new connections in the brain,” he said.

• Hit the gym. Several studies suggest an association between physical activity and reduced risk of cognitive decline. Powell added that working out is another activity that can contribute to cardiovascular health leading to a healthier brain.

“Exercise increases blood and oxygen flow in the brain, as well as helps reduce cardiovascular disease, including stroke,” he said.

• Challenge the mind. Men and women can engage in challenging activities that stray from their routines. Puzzles, strategic games, jigsaw puzzles or difficult hobbies can benefit the brain.

• Keep a close-knit group of friends.

Regular conversation and social interaction is a key component of any brainhealth wellness plan. Slowing cognitive decline and promoting greater brain health should be a priority for adults of all ages.

Powell said that although we can slow the process of mental decline, he would still recommend taking action before it is too late.

“I strongly recommend that everyone, even younger people, assign power of attorney to a trusted individual, because we never know when we may become unable to make decisions for ourselves,” he said.

He added that people can visit alz.org for more information about dementia and the National Institute of Health’s National Institute on Aging at www.nia.nih.gov.

— Courtesy of Metro Creative, with contributions by Spencer Griffin, special sections writer